Comparing Nutrients in 7 ounces Kiwano VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Kiwano	Brazilnuts	Recommended Dietary Allowance
Energy	3% 87.3kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	NA	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.7% 10.5mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kiwano	Brazilnuts	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	384% 3.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28% 2.24mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	3.36% 0.077mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.5% 73.4mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.77% 177g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Kiwano versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Kiwano vs Brazilnuts:

• 7 ounces of Kiwano have 1.9 times more Vitamin B3 and 7.6 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 24.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 7.3 times more Vitamin B9 than Horned melon.
• Both Kiwano and Brazilnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Kiwano have insufficient amounts of Vitamin B2 and Vitamin B9
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Horned melon as well as Dried Brazilnuts have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Kiwano vs Brazilnuts:

• 7 ounces of Kiwano have 26 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 12.3 times more Calcium, 87.2 times more Copper, 2.2 times more Iron, 9.4 times more Magnesium, 31.4 times more Manganese, 19.6 times more Phosphorus, 5.4 times more Potassium and 8.5 times more Zinc than Horned melon.
• 7 ounces of Kiwano lack sufficient amounts of Calcium and Manganese

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 15 times more Energy, 53.3 times more Fat, 1.6 times more Carbohydrate and 8 times more Protein than Horned melon.
• 7 ounces of Kiwano provide inadequate amounts of Energy

Frequently Asked Questions about Kiwano VS Brazilnuts

What are the health benefits of Kiwano compared to Brazilnuts?

Kiwano, also known as horned melon, is rich in vitamin C, antioxidants, and fiber, which can support immune health and digestion. Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant protection. Both can be part of a healthy vegan diet, offering different nutrients for overall health.

Can I lose weight easier by eating more Kiwano or Brazilnuts?

Both Kiwano and Brazil nuts can be part of a healthy diet for weight loss, but ultimately, weight loss comes down to creating a calorie deficit. Kiwano is low in calories and high in fiber, making it a good choice for weight loss. Brazil nuts, on the other hand, are calorie-dense but rich in healthy fats and selenium, which can support metabolism. It's important to focus on overall calorie intake, portion sizes, and balanced meals to achieve weight loss goals.

Should I eat more Kiwano or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Both Kiwano and Brazil nuts are nutritious options, but Brazil nuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating Brazil nuts into your diet along with other plant-based protein sources like legumes, tofu, tempeh, and quinoa can help support muscle growth and recovery.

What is the environmental impact of producing Kiwano compared to Brazilnuts?

The environmental impact of producing Kiwano is generally higher compared to Brazil nuts. Kiwano, also known as horned melon, requires more water, pesticides, and transportation due to its delicate nature and limited growing regions. On the other hand, Brazil nuts are typically harvested sustainably from the rainforest without the need for extensive cultivation practices. Choosing Brazil nuts over Kiwano can help reduce the overall environmental footprint of your food choices.